7/16/23

Warmup - Do 2 rounds of:

Cable Row - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press with a 2 second PAUSE at the bottom of each rep

6 sets x 4 reps

Start light then try to add weight each set.

#2  Start a timer.

A) EVEN minutes, do DB Farmer's Carry for 50 meters

When you are not doing farmer's carry, you are running.

You are done with part A after you run a total of 600 meters.

After you finish part A, on the next even minute, begin:

B) EVEN minutes, do DB Row - 12 reps each side

When you are not doing DB Rows, you are doing Goblet Squats.

You are done with part B after you finish 80 Goblet Squats.

After you finish part B, on the next even minute, begin:

C) EVEN minutes, do DB Hammer Curl - 12 reps

When you are not doing Curls, you are doing Burpees.

You are done with Part C after you finish 60 Burpees.